Comanche Spring Strength Program

Comanche CrossFit – CrossFit

Metcon (No Measure)

OTM for 10 Minutes

1 Muscle Snatch

2 Snatch Push Press

3 Snatch Balance – Hold the last rep for 5 Seconds in the bottom position.


15 Minutes to Find a heavy single Snatch.

Complete 5 rounds of 5 rep Touch in go with 50% of 1RM

Metcon (AMRAP – Rounds)

AMRAP 12 Minutes

20 Wall Ball Shots

10 Push Ups

5 Muscle Ups or Strict pull ups